Why Your Fatigue Isn’t Normal (And What to Do About It)

Exhausted All the Time? It’s Not Just Life - It’s a Sign Something Needs Attention

If you wake up feeling tired, struggle to get through the day without caffeine, or crash by mid-afternoon, you’re not alone. Many women chalk up their exhaustion to a busy life, stress, or simply getting older, but persistent fatigue isn’t something you should accept as “normal.”

Your body is constantly giving you signals about what it needs. Fatigue isn’t just an inconvenience; it’s a warning sign that something deeper is out of balance. The good news? You don’t have to push through it or rely on temporary fixes. By identifying the root cause of your fatigue, you can restore your energy in a way that’s sustainable and supportive - not just another quick fix.

What’s Causing Your Fatigue? The Root Causes Most Women Overlook

Fatigue isn’t just about not getting enough sleep, it’s a complex issue influenced by hormones, nutrition, stress, and lifestyle habits. If you feel like you’re always running on empty, one (or more) of the following could be at play.

1. Blood Sugar Imbalances: The Rollercoaster Effect

Ever feel wired after your morning coffee, then completely drained by mid-afternoon? That’s often a sign of blood sugar dysregulation, a common cause of energy crashes. When you start your day with refined carbs, sugar, or caffeine on an empty stomach, your blood sugar spikes, giving you a short-lived burst of energy, before crashing hard a few hours later.

How to Fix It:

• Start your day with protein, healthy fats, and fibre (think eggs, avocado, or Greek yoghurt instead of toast or cereal).

• Eat balanced meals every 4-5 hours to maintain steady blood sugar.

• Reduce reliance on caffeine - it temporarily masks fatigue but doesn’t fix the root cause.

2. Stress & Nervous System Burnout

Modern life keeps most of us in a constant state of stress. Work, family, and never-ending to-do lists put your nervous system on high alert, leading to elevated cortisol (your stress hormone). Over time, chronic stress depletes your energy reserves, leaving you feeling wired but tired - or completely drained.

How to Fix It:

• Prioritise daily nervous system regulation - deep breathing, gentle movement, or simply taking breaks throughout the day.

• Get sunlight in the morning to help reset your body’s natural energy rhythm.

• Swap high-intensity workouts for strength training or walking if you’re feeling depleted. excessive cardio can add more stress to your system.

3. Under-Eating & Nutrient Deficiencies

One of the biggest mistakes women make? Not eating enough to fuel their bodies properly. Whether it’s unintentional (skipping meals because you’re busy) or intentional (cutting calories in an attempt to manage weight), under-eating is one of the quickest ways to drain your energy.

Nutrient deficiencies - especially iron, B vitamins, and magnesium - can also play a huge role in fatigue. If you’re constantly exhausted, cold, or experiencing brain fog, it’s worth checking if your body is missing key nutrients.

How to Fix It:

• Make sure you’re eating enough (especially protein, complex carbs, and healthy fats) to sustain energy.

• If you suspect nutrient deficiencies, get tested and prioritise iron, magnesium, and B vitamin-rich foods.

• Avoid extreme diets or fasting methods that leave you depleted.

4. Poor Sleep Quality (Not Just Quantity)

You might be getting seven to eight hours of sleep, but if it’s low-quality, restless sleep, you’ll still feel exhausted. Things like stress, poor blood sugar regulation, and hormonal shifts can disrupt deep, restorative sleep, leaving you waking up tired no matter how many hours you clock in.

How to Fix It:

• Create a wind-down routine - reduce screen time, dim the lights, and keep evenings calm.

• Eat a protein-rich dinner with some healthy carbs (like sweet potato or quinoa) to support melatonin production.

• Avoid late-night caffeine or alcohol, which interfere with deep sleep cycles.

5. Hormonal Imbalances (Especially in Your 30s & 40s)

Your hormones play a huge role in energy regulation, and when they’re out of balance, fatigue is one of the first signs. Whether it’s thyroid dysfunction, perimenopause, or imbalanced oestrogen and progesterone, hormonal shifts can leave you feeling flat, foggy, and unmotivated.

If your fatigue is also paired with mood swings, irregular cycles, weight fluctuations, or poor sleep, it’s worth investigating your hormonal health.

How to Fix It:

• Support your hormones with protein, healthy fats, and hormone-balancing nutrients like magnesium and zinc.

• Manage stress to prevent cortisol from throwing your other hormones off balance.

• If you suspect hormonal imbalances, functional testing can provide deeper insights.

How to Start Restoring Your Energy, Without Overwhelm

The key to lasting energy isn’t more coffee, more willpower, or pushing through exhaustion - it’s about giving your body what it actually needs.

Step 1: Tune Into Your Body

If fatigue has become your “normal,” take a step back and assess what might be contributing to it. Are you skipping meals? Living in stress mode? Not prioritising rest? Awareness is the first step.

Step 2: Build Energising Habits (One at a Time)

• Start with breakfast – Prioritise protein and healthy fats to stabilise blood sugar.

• Reduce unnecessary stress – Small changes, like breath-work or short walks, can help regulate cortisol.

• Improve sleep hygiene – Set a consistent bedtime routine and focus on nutrient-dense meals to support sleep.

Step 3: Get Personalised Support

If your fatigue is persistent and nothing seems to help, it’s time to dig deeper. Personalised nutrition and functional testing can uncover hidden imbalances and help you get to the root cause of your exhaustion.

You Deserve to Feel Energised & Alive - Not Just Pushing Through

Fatigue isn’t something to ignore, normalise, or accept as inevitable. Your body is designed to have steady, sustainable energy, and if you’re feeling constantly depleted, something needs attention.

If you’re ready to get your energy back, balance your hormones, and stop feeling drained all the time, I’m here to help.

Book a consultation and let’s create a plan that works for your body, not against it.